Mustard greens vs Peppers
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Peppers, sweet, red, freeze-dried is higher in more vitamins & minerals
Calories (kcal)
Mustard greens 26
Peppers 314
Protein (g)
Mustard greens 2.56
Peppers 17.9
Carbs (g)
Mustard greens 4.51
Peppers 68.7
Fat (g)
Mustard greens 0.470
Peppers 3.00
Fiber (g)
Mustard greens 2.00
Peppers 21.3
Quick answers
Which has more protein?
Peppers, sweet, red, freeze-dried — 17.9g vs 2.56g per 100g.
Which has fewer calories?
Mustard greens, cooked, boiled, drained, with salt — 26 vs 314 kcal per 100g.
Which is more nutrient-dense?
Peppers, sweet, red, freeze-dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Mustard greens | Peppers | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 26 kcal | 314 kcal | -92% |
| Macronutrients | |||
| Water | 91.8 g | 2.00 g | +4489% |
| Protein | 2.56 g | 17.9 g | -86% |
| Total lipid (fat) | 0.470 g | 3.00 g | -84% |
| Carbohydrate, by difference | 4.51 g | 68.7 g | -93% |
| Fiber, total dietary | 2.00 g | 21.3 g | -91% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.012 g | 0.447 g | -97% |
| Fatty acids, total monounsaturated | 0.110 g | 0.202 g | -46% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 25.3 mg | 1900 mg | -99% |
| Thiamin (Vitamin B1) | 0.041 mg | 1.20 mg | -97% |
| Riboflavin (Vitamin B2) | 0.063 mg | 1.20 mg | -95% |
| Niacin (Vitamin B3) | 0.433 mg | 7.40 mg | -94% |
| Pantothenic acid (Vitamin B5) | 0.120 mg | 0.488 mg | -75% |
| Vitamin B-6 — Pyridoxine | 0.098 mg | 2.22 mg | -96% |
| Biotin (Vitamin B7) | 9.00 ug | 229 ug | -96% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 0.300 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 527 ug | 3863 ug | -86% |
| Carotene, beta | 6300 ug | 42891 ug | -85% |
| Carotene, alpha | 9.00 ug | 6931 ug | -100% |
| Vitamin E (alpha-tocopherol) | 1.78 mg | 4.00 mg | -56% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 118 mg | 134 mg | -12% |
| Iron, Fe | 0.870 mg | 10.4 mg | -92% |
| Magnesium, Mg | 13.0 mg | 188 mg | -93% |
| Phosphorus, P | 42.0 mg | 327 mg | -87% |
| Potassium, K | 162 mg | 3170 mg | -95% |
| Sodium, Na | 252 mg | 193 mg | +31% |
| Zinc, Zn | 0.150 mg | 2.41 mg | -94% |
| Copper, Cu | 0.098 mg | 1.39 mg | -93% |
| Manganese, Mn | — | 1.90 mg | |
| Selenium, Se | 0.600 ug | 3.70 ug | -84% |
| Other Nutrients | |||
| Energy | 110 kj | 1314 kj | -92% |
| Ash | 0.690 g | 8.40 g | -92% |
| Total Sugars | 1.41 g | 40.8 g | -97% |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 229 ug | -96% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 229 ug | -96% |
| Betaine | 0.200 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 35.0 ug | 0 ug | |
| Vitamin A, IU | 10537 IU | 77261 IU | -86% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 9900 ug | 5799 ug | +71% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 593 ug | 114 ug | +419% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.002 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.009 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.006 g | 0.331 g | -98% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.105 g | -98% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.021 g | -95% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.018 g | 0.181 g | -90% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.023 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.069 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.046 g | 1.61 g | -97% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.024 g | 1.46 g | -98% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.022 g | 0.145 g | -85% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | — | 0.229 g | |
| Threonine (EAA) | — | 0.659 g | |
| Isoleucine (EAA, BCAA) | — | 0.579 g | |
| Leucine (EAA, BCAA) | — | 0.937 g | |
| Lysine (EAA) | — | 0.796 g | |
| Methionine (EAA) | — | 0.215 g | |
| Cystine (conditionally essential) | — | 0.344 g | |
| Phenylalanine (EAA) | — | 0.553 g | |
| Tyrosine (conditionally essential) | — | 0.372 g | |
| Valine (EAA, BCAA) | — | 0.756 g | |
| Arginine (conditionally essential) | — | 0.859 g | |
| Histidine (EAA) | — | 0.364 g | |
| Alanine | — | 0.733 g | |
| Aspartic acid | — | 2.56 g | |
| Glutamic acid | — | 2.36 g | |
| Glycine (conditionally essential) | — | 0.662 g | |
| Proline (conditionally essential) | — | 0.779 g | |
| Serine | — | 0.719 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Mustard greens, cooked, boiled, drained, with salt nutrition facts Peppers, sweet, red, freeze-dried nutrition facts Compare other foods →
Dig deeper — biggest differences
Carotene, alpha -100% in Mustard greens, cooked, boiled, drained, with salt Vitamin C, total ascorbic acid -99% in Mustard greens, cooked, boiled, drained, with salt Thiamin (Vitamin B1) -97% in Mustard greens, cooked, boiled, drained, with salt Vitamin B-6 — Pyridoxine -96% in Mustard greens, cooked, boiled, drained, with salt
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